User 7569
Guest
Basically the program is as the title states.
I am 6'1, 154 pound male. Body fat about 12% (could be wrong, that's what it looks like compared to pictures though)
No injuries, although elbow and patella tendon occasionally give me trouble if I overdo it. I move pretty well, can wall walk, bridge, do reverse pushups, etc..
I've been following strict NW combined with combat conditioning on a daily basis for about 8 weeks now, although I've done both for longer, just not combined as now.
Combat conditioning, for those that don't know, is a program based on "The Royal Court" of Hindu Squats, Hindu Push ups, and Bridging (what most refer to as the wrestler's bridge.) It's focus is on strength endurance, lung power and flexibility, particularly in the spine.
Combat conditioning really shines by opening up your body and awakening what Matt Furey refers to as your energy source (the spine). I do some version of the royal court on a daily basis, among other exercises in the combat conditioning repertoire including bear crawls, reverse push ups, table makers, duck walks, crab walks, wall sits, hill sprints, jump roping, wall walks etc. For what it's worth I love Combat Conditioning and think its a great program that you can't help notice the results from.
Combat conditioning facilitates upper body mobility like nothing else I've found, which is a must for my martial art of choice, Tai Chi Chuan.
I will also do a big pull at least a couple times a week, per NW protocol. Usually I dead lift a log or do swings with a 35lb bell.
I've been using a 3lb kettlebell for balance on my pistols. I can do clean pistols on both left and right legs now. I wasn't able to do this up until about a week ago, after returning to NW following a couple weeks off.
The biggest difference about doing complete pistols now, compared to when I started back in April, is that i'm really comfortable "in the hole" at the bottom, and have enough strength to power out of the bottom slowly and safely.
The descent could be better, but it is still slow and done by pulling with the hip flexor.
I really never thought I would do pistols safely and productively. For someone who is 6'1 I had heard pistols were just out of my genetic prophecy. I'm here to tell you that is bullshit. I started out very weak when I discovered the NW back in April and can now do clean pistols with no knee issues (being careful, of course). Amazing what practice can do.
hope you learn something from this training log
8/11/17
Did ladders up to 2 of OAwallPU and Strict Pistols off a platform (with 3lb kettlebell for balance).
The platform makes it easier on the leg that you have to push in front of you, and ultimately easier on the hip flexors of your free leg. Thank you to Ross Training for that tip.
OA wall PU are hard as hell still. You can make them a lot easier by not using correct tension and succumbing to bounce, but that's no good.
Last OAPU done in ladder was done as a one arm plank "breathing behind shield" for about 10 to 15 seconds. Abs feel tight afterward
That was all, 2 exercises done by using a ladder up to 2 reps and back down. I felt 3 would have been too much still.
Combat conditioning was a set of 7 wall walks , up and down. Then a set of 5 box pistols, followed by an isometric on each leg, then 5 sets of reverse pushups, done 2, 2, 1 , 1, 1 style. Reverse pushups are more about the stretch and the hold. This is one of the best CC workouts available; it wakes you up, stretches you out, and lets you practice those pistols. Did this in morning after waking
I am 6'1, 154 pound male. Body fat about 12% (could be wrong, that's what it looks like compared to pictures though)
No injuries, although elbow and patella tendon occasionally give me trouble if I overdo it. I move pretty well, can wall walk, bridge, do reverse pushups, etc..
I've been following strict NW combined with combat conditioning on a daily basis for about 8 weeks now, although I've done both for longer, just not combined as now.
Combat conditioning, for those that don't know, is a program based on "The Royal Court" of Hindu Squats, Hindu Push ups, and Bridging (what most refer to as the wrestler's bridge.) It's focus is on strength endurance, lung power and flexibility, particularly in the spine.
Combat conditioning really shines by opening up your body and awakening what Matt Furey refers to as your energy source (the spine). I do some version of the royal court on a daily basis, among other exercises in the combat conditioning repertoire including bear crawls, reverse push ups, table makers, duck walks, crab walks, wall sits, hill sprints, jump roping, wall walks etc. For what it's worth I love Combat Conditioning and think its a great program that you can't help notice the results from.
Combat conditioning facilitates upper body mobility like nothing else I've found, which is a must for my martial art of choice, Tai Chi Chuan.
I will also do a big pull at least a couple times a week, per NW protocol. Usually I dead lift a log or do swings with a 35lb bell.
I've been using a 3lb kettlebell for balance on my pistols. I can do clean pistols on both left and right legs now. I wasn't able to do this up until about a week ago, after returning to NW following a couple weeks off.
The biggest difference about doing complete pistols now, compared to when I started back in April, is that i'm really comfortable "in the hole" at the bottom, and have enough strength to power out of the bottom slowly and safely.
The descent could be better, but it is still slow and done by pulling with the hip flexor.
I really never thought I would do pistols safely and productively. For someone who is 6'1 I had heard pistols were just out of my genetic prophecy. I'm here to tell you that is bullshit. I started out very weak when I discovered the NW back in April and can now do clean pistols with no knee issues (being careful, of course). Amazing what practice can do.
hope you learn something from this training log
8/11/17
Did ladders up to 2 of OAwallPU and Strict Pistols off a platform (with 3lb kettlebell for balance).
The platform makes it easier on the leg that you have to push in front of you, and ultimately easier on the hip flexors of your free leg. Thank you to Ross Training for that tip.
OA wall PU are hard as hell still. You can make them a lot easier by not using correct tension and succumbing to bounce, but that's no good.
Last OAPU done in ladder was done as a one arm plank "breathing behind shield" for about 10 to 15 seconds. Abs feel tight afterward
That was all, 2 exercises done by using a ladder up to 2 reps and back down. I felt 3 would have been too much still.
Combat conditioning was a set of 7 wall walks , up and down. Then a set of 5 box pistols, followed by an isometric on each leg, then 5 sets of reverse pushups, done 2, 2, 1 , 1, 1 style. Reverse pushups are more about the stretch and the hold. This is one of the best CC workouts available; it wakes you up, stretches you out, and lets you practice those pistols. Did this in morning after waking
Last edited by a moderator: